“High-carbohydrate snackers got hungry as quickly as subjects who had no snack at all,” says study author Jeanine Louis-Sylvestre, PhD, “but protein eaters, who snacked on chicken, stayed full nearly 40 minutes longer.” Since it takes longer for protein to break down, you stay satisfied longer, and that can lead to weight loss. (Note: Snackers ate 200-calorie snacks.) Most of us don’t think of chicken as a snack, but 2 oz pack a powerful protein punch. Try:
Prebaked chicken strips, such as 1 cup of Perdue’s chicken strips (38 g protein, 180 cal)3-oz can of white chicken (14 g protein, 70 cal)A fast-food grilled chicken sandwich, minus the bun, mayo, and toppings (28 g protein, 160 cal)
Other options: 1 cup of low-fat cottage cheese (28 g protein, 164 cal), or two string cheese sticks (14 g protein, 160 cal). Here are more smart snacking strategies:
Eat only when empty. “Your body is least likely to store food as fat if you eat only when you are physically hungry,” says Dr. Louis-Sylvestre.
Add carb snacks to your meals. If you absolutely have to have a cookie or some chips, eat them with your lunch instead of between meals.
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